Are you trying to find things that will help diminish anger almost immediately?
Are you trying to diminish your anger but don’t know how?
Almost everybody got their anger the best of them at least once in their life.
I was angry almost all of the time when I was a kid.
I was always mad about my parents, my brother, and even myself.
I was mad my parents didn’t let me do what I wanted to do like hanging out with friends, playing video games, and so on.
I was mad at my brother almost all the time.
I honestly don’t remember why and I was mad at myself because I wasn’t good at something.
I remembered that I would push myself to make a certain amount of shots.
If I failed, I would get mad and negatively talk about myself.
Some people feel angry because of something that someone did in the past that wasn’t that pleasant, or because of what happened at work and so on.
Feeling angry all the time is very exhausting and it takes a toll on your body and your mind too.
Not only does anger takes a toll on your body and mind, but it also takes a toll on your relationships.
So in this blog post, you will learn 7 things that will help diminish anger almost immediately.
Let us get right into it.
1. Focus On Breathing
When you are angry at something or someone, focus on breathing.
Focusing on breathing will take your focus away from the thing that is making you angry.
As you are breathing, you will notice that it is making you feel calmer too.
A breathing technique that will help you become calm quick is called the box breathing technique.
What the box technique really is that you breathe deeply in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, and repeating that cycle until you feel like you have calmed down.
It doesn’t matter if you breathe out through your nose or your mouth.
I would recommend doing this whenever you are feeling angry at something or someone at any particular time.
When you focus on your breathing consistently, your anger will diminish and will start to feel more peace and calm in your life.
Exercising is a good way to diminish your anger too.
You can take a quick jog down the street, play some of your favorite sports, or even go to the gym.
A study that was presented at the American College of Sports Medicine’s 57th Annual meeting in Baltimore discovered that exercise might have a beneficial effect on anger.
So, according to this study, exercising is a good way to feel less anger.
So exercise more often so you will feel less angry.
I notice that when I exercise like playing basketball, doing yoga, or just doing exercise in general when I am feeling mad, I feel calmer.
Not only will you feel less angry as a result, but you will be in better shape and healthy.
That’s a win-win in my books.
3. Take Some Time For Yourself
Sometimes, you have to take some time for yourself to just relax.
You might feel angry because of all the things that happened during the day.
Like what happened at work, friends, family, or any other reason why you are mad.
Taking some time for yourself and just relaxing will help you calm down.
You might even discover something about yourself that you haven’t noticed before.
Some of the ways you can relax and take time for yourself is taking a nice hot bath, reading, meditating, or something else.
It doesn’t matter what it is, as long as you spend some time for yourself and take care of yourself, that’s all that matters.
4. Let Go Of Grudges (forgiveness)
letting go of grudges or forgiving others is an important thing to do to diminish your anger.
People have a hard time letting go because they feel that the person needs to be punished, feel afraid that they will get hurt again, or feel angry.
One of the things that you can do to forgive someone is to let go of what happened.
If you have trouble letting go, then imagine that the person that you are letting go is the piece of coal that you are holding.
You don’t want to hold on to the coal for long since the coal is hot.
Imagine that you are letting go of the coal.
Then congratulations, you just let go of the grudge that you had with the other person.
If you want to learn more about how to forgive others, then you can check out my blog post on forgiving others.
I know that forgiving someone or letting go of grudges might be a hard thing to do, but it is very necessary to not feel angry all the time.
5. Write it Out
Writing out your emotions (especially negative ones) is a good way to diminish your anger.
You can write it down on a notepad, a piece of paper, a journal, or anything else that you can use to write down how you feel at the moment.
It is better that you write it down with pen and paper rather than on your phone.
A study from Psychological Science found that writing forces you to be more selective.
So when you write down how you feel, you will be more selective of how you feel at the moment.
Make sure when you are writing your feelings down that you don’t sugar coat it in any way.
Write down how you feel deep down even though it might not be pleasant.
I can not say enough about how beneficial meditation is.
Meditation can allow us to feel more calm, happy, Joy, Peace, and so much more.
When you find yourself feeling mad at something, whether it’s something that happened at work or an argument that you had with a family member, begin to meditate and just let the anger and whatever happened during the day go.
You will feel so much better than before.
Now, when you are meditating, make sure that you don’t interact with the mind at all.
If thoughts come up, just simply observe them.
I know that observing your thoughts can be a hard thing to do, especially if you never meditated before.
But the more you meditate, the easier it gets to observe your thoughts without attachment.
When I first started meditating, it was difficult to observe my thoughts, I found myself that I was interacting with my thoughts while meditating.
I found that the more I meditated and was practicing on observing my thoughts, the easier it was to observe them.
Trying not to think by pushing and resisting your thoughts will not help you be calm, especially getting rid of anger.
Pushing or resisting your thoughts is still interacting with them and I have made this mistake plenty of times.
So when you are meditating, make sure you are not resisting or pushing them and just let the thoughts be there.
How Long Do I have To Meditate?
You will have to meditate consistently, whether it’s 15 minutes, 30 minutes, or an hour per day.
If you are a beginner, I would recommend start meditating about 5 to 10 minutes a day.
You can meditate even longer when you feel like it, or when you been meditating for a while.
Though, when you can meditate without interacting with your thoughts, your anger will fade away and if you do it consistently, you might not be angry at all anymore or will be angry a lot less often.
I want to add that I have a blog post that shows you how to have a great meditation experience.
I would highly recommend checking it out if you are interested.
7. Let It Happen
Sometimes, you just have to let it happen.
What I mean by letting it happen is to allow yourself to feel angry.
Yell, or maybe hit something that you know that won’t break.
It is better to allow yourself to be angry than to suppress your anger.
The reason for this is that suppress anger builds over time and one day, all that suppressed anger will burst out and it will not be pretty.
It is important to feel anger temperately and not live in anger.
You will be miserable most of the time when you live in anger.
It is okay to express your anger, anger tells us something like all emotions.
So the next time you feel anger, let it happen and find out what it’s telling you.
We all feel anger, some more often and some less often.
If you feel a lot of anger then ask yourself “why do I feel so angry? What can I do to not feel so angry?
If you answer these two questions and take action, then you will be on the mark to feel less angry or not feel angry at all.
If you try any of the things that I mentioned in this post and make it a habit, then I can say that you will start to diminish your anger and feel more at peace.
If you have any questions or you want to share your experience, then feel free to comment below and I will try to reply you back as soon as possible.
That’s all I have for this blog, I hope that you guys have a great day and got something out of this.